We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Increase your activity level to decrease your chest fat.
Whether you're a man or woman, excess chest fat is not something you want hanging around. It's not only unhealthy but also causes embarrassing bumps and bulges in areas that are difficult to hide with clothing. While it's not possible to specifically target chest fat, engaging in a regular full-body workout will get you on the right path to losing extra fat throughout your body. Combine that with strength training and a healthy diet and you'll be on your way to eliminating chest fat quickly.1.
Engage in regular cardiovascular exercise to lose fat throughout your body and chest. Brisk walking, elliptical training, jogging, stair climbing and rowing are all appropriate fat-burning activities. The American College of Sports Medicine recommends performing at least 150 to 250 minutes of moderate-intensity exercise per week.2.
Incorporate high-intensity interval training into your workout schedule two nonconsecutive days per week. Alternate high-intensity intervals with recovery intervals for the duration of a 15- to 20-minute workout. An example interval workout may include running up a flight of stairs as fast as possible then slowly walking back down. Repeat the cycle for the duration of your workout.3.
Lie face up on a horizontal exercise bench to perform a bench press and strengthen the underlying pectoral muscles. Hold a barbell or dumbbells extended above your chest. Lower the weight to your chest then press it back up to the starting position. Perform two to three sets of eight to 12 repetitions.4.
Use a pec deck machine to engage the chest muscles. Sit at the machine with your back against the pad. Place your forearms on the padded levers then contract your chest muscles to push the levers together. Perform two to three sets of eight to 12 repetitions.5.
Opt for meals that are full of fresh, nutrient-dense foods. Drink plenty of water to stay hydrated and keep hunger at bay. Avoid over-eating or reaching for foods that are fried, processed or that have large amounts of sugar, saturated fats or sodium.
- Exercise bench
- Barbell or dumbbells
- Pec deck machine
- An example HIIT workout would include a five- to 10-minute warm-up followed by one minute of high-intensity exercise such as sprinting followed by a three-minute recovery period like walking. Repeat for the duration of your workout then end with a five-minute cool-down. Perform two to three sets of eight to 12 repetitions of each strength training exercise three nonconsecutive days per week.
- Consult with your health care provider before beginning a new exercise program.